Welcome to episode #82 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

@TeamPavone on Instagram!

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In today's episode, I share with you 3 simple tips to optimize your health today.

Episode content: 

-Tip # 1 - Eat more Whole, minimally-processed food;

-Tip #2 - Practice movement 3xweek 

-Tip #3 - Eat more protein 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Welcome to episode #81 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

@TeamPavone on Instagram!

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In today's episode, I answer three questions from our listeners: 

1) Does it matter where I position the rear foot in the Bulgarian split squat

Visual explanation in this reel 

2) How to maximize my cut (fat loss)?

3) What's the best $500 home gym equipment investment? 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about Exercise selection with the online coach Luke Tulloch. 

Luke is from Australia and lives in Sweden and we talked about exercise selection for hypertrophy but also exercise execution and general training and nutrition muscle building tips. 

If you enjoy the show or learned something new, share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.

Luke Tulloch on Instagram and Facebook 

Luke´s website 

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Episode Resources:

How important is exercise selection in the grand scheme? 

Fatigue: The overlooked aspect of exercise selection 

Compound and Isolation exercises 

Should we do isolation exercises before compound exercises? 

Did you have any exercises you wished you were not so attached to? 

Top 3 favourite exercises per muscle group for chest, delts and quads; 

How do different exercises target different parts of the muscle?

When do you know it´s time to up the calories in a muscle-building phase? 

The need to get stronger to get bigger

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to episode #80 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

The lazy men´s guide to body recomposition

DM Francesco Pavone on Instagram 

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In today's episode, I talk about how to achieve a body recomposition and how to set up your diet and training for success with this goal.

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Episode's content:

What does success means for me? 

What is body recomposition? 

Who can achieve that? 

Who would benefit from it? 

Should you cut, bulk or recomp? 

What if you don´t want to track calories? 

My 6 steps process to set your diet and training for body recomposition

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram 

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about Frequency. 

If you enjoy the show or learned something new you share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.

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Episode Resources:

Exercise library on YouTube 

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Episode's content:

What is frequency 

Different schools of thought

How many sessions should we do / per week? 

Is it better to train more or less frequently? 

Optimal vs Practical 

Should we train different muscles with different frequencies 

Episode recap 

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In today's episode, we'll talk about Intensity, one of the most important training variables that impact muscle growth.

If you enjoy the show or learned something new you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

Exercise library on YouTube 

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Episode's content:

What is intensity? 

What is intensity influenced by? 

How to know if you're training hard enough

Is failure important? 

What happens if you train too hard? 

Compound vs isolation 

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.

In the first episode, I told you about the most important thing when it comes to building muscle, adherence (aka consistency).

In today's episode we'll talk about Volume, one of the most important training variable that impact muscle growth.

If you enjoy the show or learned something new you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

#76 - 12 Common muscle building mistakes

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Episode's content:

I nearly got into a fight at the gym the other day 

How I got to know about Volume 

What is hypertrophy? 

How does strength training promotes Hypertrophy? 

The 3 muscle building variables

Volume defined

How to count volume 

Relationship between strength and hypertrophy 

Volume and progress

The fitness fatigue module 

How much volume should you do? 

How many reps should you do? 

Junk volume 

Episode recap

--

Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!

I highly appreciate your support.

Thanks for listening!

Welcome to The Lean Muscle Warrior Podcast!

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.

This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building. 

In the first episode, I tell you about the most important thing when it comes to building muscle, adherence (aka consistency). 

If you enjoy the show or learned something you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from. 

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

DM Francesco Pavone on Instagram 

#20 - 4 ways to be more consistent with your training

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Episode's content:

Welcome to the How to build muscle series

From swimming to bodybuilding 

The journey of each personal trainer 

Will you ever reach your ideal physique? 

The Biopsychosocial approach 

The most important thing to building muscle 

Aim for consistency not results 

The multiphasic approach 

The 80/20 approach

Be realistic with your current schedule

Clear Goals and Boundaries 

Building systems 

Maximize your available equipment

Support and Accountability 

Proxy for progress 

Consider your preferences and other activities

Develop a plan B 

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Did you enjoy this podcast?

Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from! 

I highly appreciate your support.

Thanks for listening!

DAS GYM - INTELLIGENT STRENGTH One of the best gyms in Europe 

Welcome to episode #79 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet. 

In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.

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Episode Resources:

COACHING APPLICATION FORM 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

Download now the Sleep and Recovery Ideas spreadsheet. 

DM Francesco Pavone on Instagram 

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In today's episode, I talk about how to actually go to bed earlier and how to keep up your fitness goals when you're busy.

Episode's content:

My journey from swimmer to entrepreneur 

The importance of having a good night's sleep 

How comparing yourself to others might be stopping you from making progress 

14 tips to go to bed earlier and wake up fresher

How to keep up your fitness goals when you're busy 4 tips. 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!

Welcome to episode #78 of The Lean Muscle Warrior Podcast.

My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.

In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.

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Episode Resources: 

COACHING APPLICATION FORM 

HOW TO FIND YOUR MAINTENANCE CALORIES  

HOW TO TRACK ALCOHOL 

DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS

High-fibers, low-energy-dense, minimally processed food list

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In today's episode, I talk about how to get and stay motivated in your training and diet.

Episode's content:

Is dieting supposed to be hard? 

15 little-known strategies to be less hungry on a fat-loss diet 

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Did you enjoy this podcast?

Then take 2 minutes of time to leave a review and share this episode with a friend or 2.

I highly appreciate your support.

Thanks for listening!